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Leek vs Basil - In-Depth Nutrition Comparison

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Significant differences between Leek and Basil

  • Leek has more Vitamin B6, however Basil is richer in Vitamin K, Copper, Manganese, Vitamin A RAE, Iron, Calcium, Magnesium, Vitamin C, and Zinc.
  • Basil covers your daily Vitamin K needs 307% more than Leek.
  • Basil has 2 times less Vitamin B6 than Leek. Leek has 0.233mg of Vitamin B6, while Basil has 0.155mg.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Basil, fresh.

Infographic

Leek vs Basil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
0
:
8
Basil
Contains more Calcium +200%
Contains more Iron +51%
Contains more Magnesium +128.6%
Contains more Phosphorus +60%
Contains more Potassium +63.9%
Contains less Sodium -80%
Contains more Zinc +575%
Contains more Copper +220.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Contains more Calcium +200%
Contains more Iron +51%
Contains more Magnesium +128.6%
Contains more Phosphorus +60%
Contains more Potassium +63.9%
Contains less Sodium -80%
Contains more Zinc +575%
Contains more Copper +220.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
3
:
7
Basil
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Contains more Vitamin A +216.4%
Contains more Vitamin C +50%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Equal in Folate - 68
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Contains more Vitamin A +216.4%
Contains more Vitamin C +50%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Equal in Folate - 68

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Basil
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Basil Opinion
Net carbs 12.35g 1.05g Leek
Protein 1.5g 3.15g Basil
Fats 0.3g 0.64g Basil
Carbs 14.15g 2.65g Leek
Calories 61kcal 23kcal Leek
Starch g g
Fructose g 0.02g Basil
Sugar 3.9g 0.3g Basil
Fiber 1.8g 1.6g Leek
Calcium 59mg 177mg Basil
Iron 2.1mg 3.17mg Basil
Magnesium 28mg 64mg Basil
Phosphorus 35mg 56mg Basil
Potassium 180mg 295mg Basil
Sodium 20mg 4mg Basil
Zinc 0.12mg 0.81mg Basil
Copper 0.12mg 0.385mg Basil
Vitamin A 1667IU 5275IU Basil
Vitamin E 0.92mg 0.8mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 18mg Basil
Vitamin B1 0.06mg 0.034mg Leek
Vitamin B2 0.03mg 0.076mg Basil
Vitamin B3 0.4mg 0.902mg Basil
Vitamin B5 0.14mg 0.209mg Basil
Vitamin B6 0.233mg 0.155mg Leek
Folate 64µg 68µg Basil
Vitamin B12 0µg 0µg
Vitamin K 47µg 414.8µg Basil
Tryptophan 0.012mg 0.039mg Basil
Threonine 0.063mg 0.104mg Basil
Isoleucine 0.052mg 0.104mg Basil
Leucine 0.096mg 0.191mg Basil
Lysine 0.078mg 0.11mg Basil
Methionine 0.018mg 0.036mg Basil
Phenylalanine 0.055mg 0.13mg Basil
Valine 0.056mg 0.127mg Basil
Histidine 0.025mg 0.051mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.041g Leek
Monounsaturated Fat 0.004g 0.088g Basil
Polyunsaturated fat 0.166g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
131
Basil
Mineral Summary Score
24
Leek
52
Basil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
19%
Basil
Carbohydrates
14%
Leek
3%
Basil
Fats
1%
Leek
3%
Basil

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.